The formation of a real athletic torso is impossible without a quality pumping of the back and shoulders. Equally important is the exercise of the trapezius muscle. The result of regular classes will be to create the impression of a raised back. Training will provide reliable support for the upper region of the spine, avoiding the development of curvatures and injuries of local structures. Let's look at the best exercises for the trapezius muscles that you can perform at home.
Muscle atlas
Trapezius muscles play the role of one of the main motor mechanisms of the upper body. The muscle is located on both sides of the spine. In appearance, the opposite parts of the local structures resemble the shape of a triangle. The combination of muscles forms a trapezoid. The presented tissues are responsible for the movement of the limbs in the shoulder joints, deviation in the back of the head, movement of the shoulder blades in separate planes.
Exercises for the development of the trapezius muscle should consist primarily of a set of movements aimed at reducing and opening the muscles connecting the scapula. It is important to use moderate weights to avoid tearing tissue in the target area.
Chin rod
To achieve a good result allows the following exercise on the trapezius muscle. First, a quality preliminary warm-up is performed. Take a vertical position. They have a barbell in front of them. Lean forward, keeping your back straight, and grab the bar of the sports equipment so that the palms are located at a distance of about 15-20 cm from each other.
Move to a level position. Further, the elbows are parted to the sides. The bar of the bar is pulled in the direction of the chin, moving purely in the vertical plane. In the final phase, the elbows should be slightly above the shoulder girdle. Delay for a couple of seconds. The bar is slowly lowered to the lower position.
During training, it is important to maintain a measured pace of movement. Various jerks are unacceptable. You should refuse assistance in moving the bar due to the deviation of the housing. Such decisions will only slow down the pumping of the trapezoid.
Dumbbell Dumbbell
To perform the exercise on the trapezius muscle, you need a stable chair or bench. A straightened hand is rested on the prepared plane with the palm of the hand. The second point of contact is the knee. Slightly retract the abdomen, tilt the straightened back in the frontal direction. With a free hand they grab a moderately heavy dumbbell. Limbs begin to slowly pull up, bending at the elbow. At the end point, the projectile should touch the side of the hull. The dumbbell is slowly lowered to the lower position, straightening the arm. Perform a series of repetitions on one side. Carry out a change of position. Then do the exercise with dumbbells on the trapezius muscle, pulling the projectile to the body with the other hand.
Classes on the horizontal bar
One of the best exercises for the trapezius muscle is pull-ups in a wide position. Palms need to hold on to the crossbar at the maximum possible distance from each other. The method of setting the limbs makes it possible to shift the focus to the broadest muscles of the back and use the trapezium. During pull-ups, it is important to touch the crossbar with your chest. At the final upper point, the shoulder blades are tightly brought together. The gaze is directed forward, the back is held evenly.
To complicate the training, having reached an increased load on the trapezius muscles, allows the use of another option of pull-ups - a wide grip. We are talking about the institution of the horizontal bar for the head. Athletes call this activity extremely effective for working out the target area.
Shrugs with a barbell
Exercise develops well the upper part of the trapezius muscles and is very popular among bodybuilding enthusiasts. In the initial position, the bar of the bar is held with an average grip. The feet are shoulder width apart. The back is aligned, the chest is opened. Support slight deflection in the lumbar region. Straightened hands are slightly annoying.
Perform a smooth shrug. Hands try not to bend at the elbow joints. They try to move their shoulders in such a way as to touch their ears. The main task here is to maintain an extensive amplitude. The rest of the body should be fixed in a static position. At the end point, they are delayed for a few seconds. Then slowly lower the shoulders to their original position.
Narrow palm push-ups
A good exercise for the trapezius muscles at home is push-ups with a narrow grip. The essence of the training is as follows:
- take emphasis lying down, combining the feet and keeping the back tense in a straightened position;
- palms are located under the chest;
- between the combined thumb and forefinger should form the shape of the "heart";
- the elbows are pressed close to the body;
- from this position they are lowered in the direction of the floor, slightly touching the chest of the palms;
- then slowly move to the top point.
In order to exert increased loads on the tissues of the target zone, it is important to do about three dozen repetitions during one set. The presented trapezius muscle exercise for women will be feasible.
Shrugs with a barbell behind
Take a vertical stand. The feet are shoulder width apart. Legs are slightly bent at the knees. Partner feeds the bar from behind. The bar of the sports equipment is held with a medium grip. The palms should look back. Straighten the back, open the chest. Slightly drawing in the stomach, they begin to shrug, keeping their arms fully extended. After taking a deep breath, the bar is pulled to the lumbar region, around the buttocks with the crossbar.
During training, it is important not to help yourself flexing your limbs at the elbows. In the movement should be exclusively involved the shoulders. The chest, back, and body remain motionless. Having reached the upper end point, the trapezium is strained to the limit. The bar is held in this position for several seconds. Then they exhale smoothly and lower the sports equipment to its original position.
Bars training
If at home or on the street there are bars, it is worth diversifying the complex of exercises with the help of exercises on the apparatus. In this case, trapezoidal pumping is performed according to such a scheme. Grasping the palms of the bars, the body is tilted parallel to the ground. From this position they are pulled up. The scapula is tightly brought together at the upper point. The chest is opened qualitatively, bulging forward with a wheel. Holding for a moment in this position, slowly move the body down.
After mastering the exercise, the training can be a little complicated. During pull-ups, it is enough to firmly press the knees to the chest, cross-legged in the legs. The work is important to perform with increased amplitude.
Useful Tips
To make trapezius muscle exercises as effective as possible, as well as reduce the likelihood of accidental injury, these recommendations can be followed:
- At the beginning of the workout, they must perform a quality workout. The solution makes it possible to prepare the target muscles for the perception of loads.
- If the trapezius muscle hurts after intensive training , stretching exercises will provide relaxation and speedy restoration of local tissues. The feeling of stiffness will go away, the ease of movement will return. Allows a good stretch of the trapezius muscle exercise on the horizontal bar. A couple of minutes is enough to hang on the bar, make a short series of pull-ups.
- In order to count on the high performance of the exercises, the trapezium should be loaded immediately after completing the main complex training on the rest of the body.
- During short breaks between separate sets, you should try not to relax the target muscles. Otherwise, the load will be "dissipated" on the surrounding muscles.
- Raising the shoulders during exercise to the highest point contributes to the ultimate reduction of trapezoid. Achieving this amplitude provides the fastest increase in muscle mass.
- Experienced athletes are advised to hold their breath when doing repetitions. Thanks to the solution, the torso is fixed in a static position. The result is a decrease in negative loads on the spine. Keeping the body in the desired position is facilitated by the striving to look in front of you.
Finally
Trapezius muscle training should be given one day a week. Frequent exercises are not required, because these muscles are loaded during other exercises for pumping the back. The study of local structures will reduce the likelihood of injuries of the shoulder joints, vertebrae of the upper section. Developed trapezius muscles make it easier to maintain proper posture. An increase in the mass of the muscles presented is possible without using a forceful approach to organizing classes. However, to create a pronounced relief over time it will happen to increase the weight.